Voodooloco's Return to Athletics

Friday, October 21, 2016
Juggernaut Week 3, OHP Day

Seated Military Press - 10, 8, 5
45 x 10
95 x 12
135 x 10
165 x 8
185 x 3

DB Floor Press - 2 x 10, 1 x Rest Pause
75 x 10
75 x 10
75 x 7 rp 75 x 3

DB Flies - 2-3 x 12-15
35 x 11
Dumped the rest back to back pressing day

Lat Pulldowns - 5 x 12-15
140 x 15
140 x 15
140 x 15
140 x 13
140 x 12

Supine Leg Lifts - 3 x 10
 
Saturday, October 22, 2016
Juggernaut Week 3, Squat Day

Squat - Up to 3RM
45 x 10
135 x 5
185 x 3
225 x 3
275 x 3
295 x 1 mental block

Reverse Banded Squat Substitute - 100% x 1

Don't have so I skipped

Front Squat - 55% x 10, 65% x 8, 75% x 5
125 x 10
145 x 8
175 x 5

GHRs - 3 x 15
Deadlifts tomorrow not doing

Plank - 3 x 60

My CNS was all kinds of screwed up from poor weekly scheduling. I ended up sleeping and doing homework most of Sunday so I didn't do deadlifts.
 
Monday, October 24, 2016
Juggernaut Week 4, Deadlift Day

Deadlifts - 60% 3 x 3
135 x 5
225 x 3
225 x 3
225 x 3

Bent Over Rows - 3 x 10
45 x 12
135 x 10
185 x 10
185 x 10
205 x 10

BB Shrugs - 2 x 10
225 x 12
295 x 10
295 x 10
 
Tuesday, October 25, 2016
Juggernaut Week 4, Bench Day

Bench - 60% x 3 x 5
45 x 12
135 x 5
135 x 5
135 x 5 nice warm up...

Chest Supported Row - 3 x 10
135 x 10
160 x 10
160 x 8

Face Pulls - 2 x 10
55 x 10
70 x 10
85 x 10
100 x 10

Seated bike:
15 minutes
Distance 3.87
Cals 114
Did intervals of 45, 40, 35, 30 seconds and got heart rate up to 164. During each interval I attempted to get to a higher speed.

Supine Leg Raises - 2 x 10
 
Friday, October 27, 2016
Juggernaut Week 4, Squat Day and OHP Day

Squat - 60% x 3 x 3
45 x 10
135 x 5
185 x 3
185 x 3

Standing Military Press - 2 x 5
45 x 10
95 x 8
135 x 5
135 x 5

Pull ups
Bw x 6
Bw x 5
Bw x 5

Plate Laterals - 2 x 10
25 x 10
25 x 10

This workout was pretty weird. I was in Oklahoma visiting my in laws, and used their sons' rusty workout equipment. It was super janky, but I made it work. Onyx was an awesome workout partner though.


14606293_1301865909846451_4578774112589216850_n.jpg



I returned from this 4 day trip 7 pounds heavier than I left.
 
Tuesday, November 1, 2016
Juggernaut Week 5, Bench

Bench - Up to 95% x 2 - Paused
135 x 5
135 x 5
185 x 2
215 x 2

Close Grip Bench - 75% 3 x 6-10
185 x 10
185 x 7
185 x 8

Chest Supported Row - 5 x 10-12
90 x 10
145 x 10
145 x 10
145 x 10
145 x 10

DB Front Raises - 2-3 x 12-15
25 x 15
25 x 15
25 x 15

Supine Leg Raises - 3 x 15
 
Wednesday, November 2, 2016
Juggernaut Week 5, Squat and Deadlift Day (Oh shit)

Squat - 65% x 6 x 2 - 60 Sec rest
135 x 5
135 x 5
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2

Front Squat - 50/60/70% x 8
115 x 8
135 x 8
155 x 8

Deadlift - Up to 90% x 2 - Dead Stop
135 x 5
225 x 5
275 x 3
335 x 2

Bent Over Rows - 5 x 10
45 x 10
135 x 10
185 x 10
185 x 10
185 x 10
185 x 10

Ham Curls - 3 x 12


Doing the core work tomorrow
 
Saturday, November 5, 2016
Juggernaut Week 5, OHP Day

Seated overhead press - 3 x 8
45 x 10
95 x 8
155 x 8
155 x 8
165 x 8

Dumbbell Incline bench - 2 x 15, rest pause
65 x 15
65 x 12, x 3

Lat Pulldowns - 5 x 10
110 x 12
160 x 10
180 x 10
200 x 10
200 x 10
200 x 8

Well these felt strong

Tricep extentions - 2-3 x 20
40 x 20
40 x 20
40 x 20


Biceps for cardio
 
Sunday, November 6, 2016
Juggernaut Week 6, Squat Dayj

Pause Squat - 60/65/70/75/80% x 3
45 x 10
135 x 3
185 x 3
205 x 3
225 x 3
245 x 3
255 x 3

Front Squat - 55/65/75% x 5
125 x 5
145 x 5
170 x 5

Ham curl (lying) - 3 x 12
110 x 12
125 x 12
125 x 12
 
Monday, November 7, 2016
Juggernaut, Week 6, Bench Day

Bench - 97.5% x 2
45 x 10
135 x 5
185 x 2
220 x 2 after my first rep I said OMG that was easy
225 x 4
So if I'm hitting my expected 1RM for 4 I'm thinking I should recalculate my bench max at roughly 245

Spoto Press - 65% x 5 x 3, 1 minute rest.
160 x 5
160 x 3
160 x 3
160 x 3
160 x 3

Chest Supported Row - 5 x 10-12
90 x 10
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

Face Pulls - 2-3 x 25
50 x 20
50 x 25
50 x 25

Supine Leg Lifts - 3 x 15
 
Wednesday, November 9. 2016
Juggernaut, Week 6, Deadlift day

Deadlifts - Up to 90 x 2, 70% x 7 x 3
135 x 5
225 x 3
225 x 3
335 x 2

255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

Barbell row
195 x 10
195 x 10
195 x 10

Shrugs
275 x 12
275 x 12
275 x 12

Cut this workout a little short fatigue is a bitch.
 
Friday, November 11, 2016
Juggernaut, Week 6, OHP Day

Seated Military Press - 3 x 5
45 x 10
95 x 5
135 x 5
175 x 5
175 x 5
175 x

DB Incline Bench - 2 x 12, 1 x Rest Pause
70 x 12
70 x 12, rp x 8

Lat Pulldowns - 5 x 10 - 12
130 x 12
170 x 10
170 x 10
170 x 10
170 x 10
170 x 10

DB Lateral Raises
25 x 12
25 x 12
25 x 12
 
I will be taking the current week off of the gym to focus on school. I will start back Sunday, the 20th.
 
Saturday, November 19, 2016
Flag football - Turkey Bowl

Men's ministry and the youth played flag football and we all had a good time. I don't think I caught a single pass due to the passes, but after the first game I got moved over to QB and threw 3 TDS. It was pretty funny and a good time.

I also got to scold my 13 year old sister in law for yelling "shit" (particularly at a church function)

Sunday, November 20, 2016
Juggernaut Week 7, Squat Day

Squat - Up to 2RM
45 x 8
135 x 6
225 x 3
275 x 2 wasn't sure about how I'd feel because I pulled my grown playing flag football at the church on Saturday. Feels good.
295 x 2
315 x 2, probably high but all time pr and happy


Front Squat - 60% x 8, 70% x 5, 80% x 3
135 x 8
155 x 5
185 x 3 ezpz

Ham Curl - 3 x 12
135 x 12
135 x 12
135 x 12

Plank - 3 x 60 secs
 
Monday, November 21, 2016
Juggernaut Week 7, Bench Day

Bench - 100% x 2 Paused
45 x 10
135 x 5
175 x 2
225 x 2

Chest supported row - 5 x 10-12
90 x 12
160 x 10
160 x 10
135 x 10
135 x 10
135 x skipped

Hammer curl - 3 x 12
40 x 10
30 x 12
30 x 12

Supine Leg Lifts - 3 x 15
 
Friday, November 25, 2016
Juggernaut Week 7, Deadlift Day

Deadlift - 96% x 2, 75% 5 x 3 90 seconds
135 x 5
225 x 3
275 x 3
315 x 3
350 x 2 all time PR double


275 x 3
275 x 3
275 x 3
275 x 3
275 x 3

Bent over rows - 5 x 10
45 x 10
135 x 10
185 x 10
185 x 10
185 x 10
185 x 10
Need to be rowing before deadlifts
 
Monday, November 28, 2016
Juggernaut Week 8, Bench Day

Bench - 60% 3 x 3
45 x 10
135 x 3
135 x 3
135 x 3

Chest Supported rows - 3 x 10
90 x 10
135 x 10
135 x 10
135 x 10

Arm cardio

Supine Leg Raises - 2 x 10
 
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Wednesday, November 30 2016
Juggernaut Week 8, Squat Day

Squats - 60% 3 x 3
45 x 5
135 x 3
185 x 3
185 x 3
185 x 3

Ham Curls - 2 x 10
90 x 15
135 x 12
170 x 9

Plank - 3 x 60 seconds
 
Sunday, December 4, 2016
Juggernaut Week 9, Squat Day

Squats - 70% x 6 x 2 with 75 secs rest
45 x 6
135 x 4
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2


Front squats - 55/65/75 x 5
125 x 5
145 x 5
185 x 5
Was supposed to do 170 but why not

Leg curls - 3 x 10
135 x 10
135 x 10
135 x 10
 
Monday, December 5, 2016
Juggernaut Week 9, Bench Day

Bench - 102% x 1
45 x 12
135 x 8
185 x 5
230 x 1

Close Grip Bench - 80% x 3 x 5-8
185 x 8
185 x 8
185 x 4

Chest supported rows - 5 x 8-10
90 x 12
135 x 10
135 x 10
135 x 10
135 x 10

Front Raises - 2-3 x 8-10
25 x 10
25 x 10
25 x 10
 
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